Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 30 days ending Sep 30, 2015:

activity

time

miles

Running

22:14:44

157.22

(8:29)

253.02

(5:17)

Orienteering

6:45:10

34.56

(11:43)

55.62

(7:17)

460

184c

Strength

5:00

Total

29:04:54

191.78

308.64

460

184c

2:01

0:00

» now

Wednesday Sep 30, 2015 #

4 PM

Running warm up/down 11:05 [2] 1.27 mi (8:44 / mi)
shoes: Asics GT-1000 4

Warmup

Running race 20:28 [5] 5.0 km (4:06 / km)

Not a good race. Our varsity team wasn't racing because they all raced at Nike Portland, so it was me and Bellevue up front. I went out too fast with the Bellevue girls, then slowed down considerably, especially after 2 miles.

Running warm up/down 9:36 [2] 0.82 mi (11:42 / mi)

Quick cool down picking up cones

Tuesday Sep 29, 2015 #

4 PM

Running 29:16 [3] 3.32 mi (8:49 / mi)
shoes: Asics GT-1000 4

Varsity (Nike Portland runners) had a workout, and so I took the JV kids (people who would be racing the next day at Bellevue Kelsey Creek) on the warmup, and Johnson.

Monday Sep 28, 2015 #

Running 1:11:00 [3] 8.09 mi (8:47 / mi)
shoes: Asics GT-1000 4

My first time running Black Licorice! 10/10 would run again

Sunday Sep 27, 2015 #

9 AM

Running warm up/down 12:07 [2] 1.33 mi (9:07 / mi)
shoes: Asics GT-1000 4

Warmup laps around the parking lot

Orienteering race 20:25 [5] 2.14 mi (9:32 / mi)
13c shoes: Asics GT-1000 4

SART Round 4 @ Shoreview

Running warm up/down 7:44 [2] 0.65 mi (11:54 / mi)
shoes: Asics GT-1000 4

Itty bitty warm up

Orienteering race 19:30 [5] 2.33 mi (8:22 / mi)
23c shoes: Asics GT-1000 4

SART Round 5 @ Shoreview

Lots of fun, since I got to the last control of the butterfly loops at the same time as the other two people in my heat. From there to the finish it was a wonderful sprint. I passed both of them in the forest by cutting about 10m through the woods (instead of going all the way to another trail) and kept my lead to the end. Fun day :)

Saturday Sep 26, 2015 #

Event: 2015 Seattle Adventure Running Tournament

9 AM

Running warm up/down 13:07 [2] 1.42 mi (9:14 / mi)
shoes: Asics GT-1000 4

Laps around the parking lot, and a trip to and from the bathroom before getting in line to start.

Orienteering race 6:42 [5] 0.92 mi (7:17 / mi) +15m 6:56 / mi
13c shoes: Asics GT-1000 4

Time trial at Green Lake, and I finished 21st. No mistakes except for a minor mental mix-up going to 5, which I'm not sure if it even cost me any time.

Highlights of Green Lake:
- receiving a SART t-shirt at registration :)
- discovering that The Bracket is printed behind each of the maps, an aesthetic addition that doesn't detract from the map.

C • The Bracket 2

11 AM

Running warm up/down 5:50 [2] 0.62 mi (9:24 / mi)
shoes: Asics GT-1000 4

Warming up with laps around the parking lot.

Orienteering race 16:27 [5] 1.9 mi (8:39 / mi) +75m 7:43 / mi
19c shoes: Asics GT-1000 4

Round 1, at Woodland Park. I was seeded behind Elise Egseth, who I planned on trying to keep in sight. She completely lost me partway to 2. I lost time on 2 for going all the way around the tennis courts instead of cutting between them, and on 18 for not being sure which tree it was.

2 PM

Running warm up/down 8:03 [2] 0.76 mi (10:36 / mi)
shoes: Asics GT-1000 4

Warm up up up

Orienteering race 16:55 [5] 1.94 mi (8:43 / mi)
25c shoes: Asics GT-1000 4

Round 2, North Seattle College. My favorite race of the day! It's a complex campus with two layers mapped, and I had never orienteered there before, but I really enjoyed the campus and the course.

My heat had Erin and Elise in it, and they lost me after 3. I saw Erin again just before I punched 6, but he ran right past it, so I assumed that he was way ahead of me. Wrong. He and Elise passed me at 10, because they had both made mistakes at 6. They gradually pulled ahead again, and the last time I saw them was going to 19. It was fun to try to keep up, and it probably helped with beating my dad (who was in a different heat, but my competition for moving up for the next round).

4 PM

Running warm up/down 5:21 [2] 0.45 mi (11:54 / mi)
shoes: Asics GT-1000 4

Short warmup for the last race of the day.

Orienteering race 19:41 [4] 2.12 mi (9:17 / mi) +50m 8:39 / mi
27c shoes: Asics GT-1000 4

Round 3, North Seattle College. Ha. My heat was Ian, Jourdan, Erin, Elise, and me. The last time I saw any of them was as they were leaving 6 and I was just getting down to the parking lot from 5. Oh, and then as started the last little loop I saw them at the finish, already done. But I knew this was going to happen, and since there are still races tomorrow I eased off a little bit after they lost me. I still managed to make a couple mistakes, most notably going to 16, where I didn't have a plan, so I had to hesitate at 15 and then chose the worse of two routes.

Running warm up/down 6:50 [2] 0.77 mi (8:53 / mi)
shoes: Asics GT-1000 4

Nice cool down to end the day with Tori and Siri. Ready for tomorrow!

Thursday Sep 24, 2015 #

Running 46:07 [3] 5.75 mi (8:01 / mi)
shoes: Asics GT-1000 4

Drug park. Today felt bleh. It's been a pretty hard week, so I guess it's finally catching up to me. Thinking about taking a rest day tomorrow, before SART. On a side note, my bruised knee is still hurting from falling on a rock on Saturday, and I can feel it with every step when I run (uncomfortable, not extremely painful). Disappointingly, the bruise doesn't look as impressive as it feels.

C • Not impressive 3

Wednesday Sep 23, 2015 #

Running warm up/down 16:55 [2] 1.6 mi (10:34 / mi)
shoes: Asics GT-1000 4

Warmup run through the woods.

Running tempo 20:41 [4] 2.98 mi (6:56 / mi)
shoes: Asics GT-1000 4

Race day. Except not actually a race. We have this thing where the varsity team isn't racing at most of the dual meets, so the team does some sort of tempo during the 'race'. This weekend, the team is racing in Portland, OR at Nike pre-nationals, and Coach didn't want the tempo to turn into a race (as it did for some runners last week), so the varsity runners didn't even show up for the meet, and they did their own workout at Lake Boren. Since we're doing the SART instead of going to Portland, Coach said Siri and I could chose either the tempo at Lake Boren or the race; I chose the tempo, but Siri chose the race and I needed to take her home so I ran the race too.

Since I had no one to run with (the other team's varsity was tempoing this race because of Nike prenats too), my plan was to try pace Siri and Sophia at ~6:40 pace. Siri went out at 5:25 pace, dragging me and Sophia behind her, but I told her to slowwwww dowwwwwnnn. She and Sophia fell behind even when we slowed down, and it didn't seem worth it to continue at my slightly faster speed, and I didn't want to slow down more, so I picked it back up and just went by myself. Mile splits were 6:54, 7:04, 6:43.

Running 12:17 [2] 1.09 mi (11:16 / mi)
shoes: Asics GT-1000 4

Cool down, through the woods again.

Tuesday Sep 22, 2015 #

Running 1:00:57 [3] 7.4 mi (8:14 / mi)
shoes: Asics GT-1000 4

Maple hills with the team.

Monday Sep 21, 2015 #

Running intervals 1:07:49 [5] 7.7 mi (8:48 / mi)
shoes: Asics GT-1000 4

Warmup, stretching, then 4x 800m at 3:05 pace, 5 min break, 4x 400m at 85, and cool down.

800 splits: 2:59, 3:05, 3:05, 3:05
400 splits: 83, 85, 85, 85

Sunday Sep 20, 2015 #

Running warm up/down 13:05 [2] 1.3 mi (10:04 / mi)
shoes: Innov-8 Mudclaw 265

Warmup

Orienteering race 58:23 [4] 4.1 mi (14:14 / mi) +150m 12:47 / mi
12c shoes: Innov-8 Mudclaw 265

A couple bobbles but no big mistakes!

Green Y Classic Day 2 - Splits

Saturday Sep 19, 2015 #

Running warm up/down 14:26 [2] 1.5 mi (9:37 / mi)
shoes: Innov-8 Mudclaw 265

Warmup.

Orienteering race 1:11:43 [4] 4.1 mi (17:30 / mi) +120m 16:02 / mi
11c shoes: Innov-8 Mudclaw 265

Had a substantial mistake from 3-4, where I changed my plan but didn't really make a new one, and then thought I had gone too far when I still hadn't gone far enough. Everything else was OK though.

Green Y Classic Day 1 - Splits

Friday Sep 18, 2015 #

Event: BAOC: Truckee A-meet

Running warm up/down 12:40 [2] 1.2 mi (10:33 / mi)
shoes: Asics GT-1000 4

Warmup

Orienteering race 14:42 [4] 1.9 km (7:44 / km) +50m 6:50 / km
17c shoes: Asics GT-1000 4

I made a bunch of small mistakes and overall it could have gone a lot better, but it was fun.

Green Sprint - Splits

Thursday Sep 17, 2015 #

Running 1:01:07 [3] 7.6 mi (8:03 / mi)
shoes: Innov-8 Mudclaw 265

Jimi with the team.

Wednesday Sep 16, 2015 #

4 PM

Running warm up/down 20:20 [2] 2.2 mi (9:14 / mi)
shoes: Asics GT-1000 4

Warmup, on today's course.

Running race 19:59 [5] 2.9 mi (6:53 / mi)
shoes: Asics GT-1000 4

The poor, poor team who had to race on our course today. It was around an active construction zone, included 1000000 laps around baseball and softball fields, and wasn't even a full 5k.

5 PM

Running warm up/down 20:59 [1] 1.7 mi (12:21 / mi)
shoes: Asics GT-1000 4

Really slow cool down with the freshmen.

Tuesday Sep 15, 2015 #

Running 58:12 [3] 7.07 mi (8:14 / mi)
shoes: Asics GT-1000 4

Jimi with the varsity girls

Monday Sep 14, 2015 #

Running intervals 1:07:13 [5] 7.9 mi (8:30 / mi)
shoes: Asics GT-1000 4

2.3 mile warmup, stretch, and buildups. Workout was 4x 1200m, around the baseball and softball fields. 4:45, 4:49, 4:54, 5:03. I died pretty hard on the last two, which may be partially from starting to get sick. :( We did Johnson and barefoot on the grass for a 2 mile cooldown.

Sunday Sep 13, 2015 #

Orienteering race 2:01:44 [4] 10.03 mi (12:08 / mi)
shoes: Innov-8 Mudclaw 265

Cedar River nav race. Siri and I ran hard for the last 2 miles to try to make it back in time. So close. Better planning next time!

Saturday Sep 12, 2015 #

Running warm up/down 19:10 [3] 2.0 mi (9:35 / mi)
shoes: Asics GT-1000 4

Warmup.

Running race 13:42 [5] 1.8 mi (7:37 / mi)

Running 100m through the lake was hard. Good to say I've done it.

Running warm up/down 17:36 [3] 1.9 mi (9:16 / mi)
shoes: Asics GT-1000 4

Cool down

Friday Sep 11, 2015 #

Running 50:41 [3] 6.22 mi (8:09 / mi)
shoes: Asics GT-1000 4

Maplewood park, stretch, then to drug park, a lap around, and back to school.

Thursday Sep 10, 2015 #

4 PM

Running warm up/down 17:03 [2] 2.12 mi (8:03 / mi)
shoes: Asics GT-1000 4

Long warmup for the jamboree XC meet at Lake Sammamish.

5 PM

Running race 12:48 [5] 2.0 mi (6:24 / mi)
shoes: Asics GT-1000 4

First XC race! Just wore my trainers for it, and I wasn't super impressed with my time, but it was fine for the start of the season. A bit faster than how I ran the course last year.

Running warm up/down 18:37 [2] 2.0 mi (9:18 / mi)
shoes: Asics GT-1000 4

Cool down adventure run

Wednesday Sep 9, 2015 #

Event: COC Wednesday Evening Series #5 - Lake Wilderness Park

4 PM

Running 48:01 [3] 6.1 mi (7:52 / mi)
shoes: Asics GT-1000 4

To drug park, stretch and buildups, back to school. With the boys on the way there, just me and Carlyn on the way back :)

6 PM

Orienteering 38:58 [3] 3.8 mi (10:15 / mi)
24c shoes: Asics: Gel-Equation 7

Last Wednesday night series for the summer! :( I took it easy since we have our first XC race tomorrow and I already ran at practice. The navigation was pretty simple, although I did miss a trail, so I had to run considerably further for one control.

I have an XC meet at the same place this Saturday....

Tuesday Sep 8, 2015 #

6 AM

Strength 5:00 [3]

Wake-up planks!

3 PM

Running 48:15 [3] 6.08 mi (7:56 / mi)
shoes: Asics GT-1000 4

The girls elected to not do the full 7.5 miles of Maple Hills after yesterday's workout, and we ran 6 instead.

We also had our girls' team goal setting party this evening, and it was very successful.

Monday Sep 7, 2015 #

Running 1:10:00 [4] 8.3 mi (8:26 / mi)
shoes: Asics GT-1000 4

At Lake Boren, doing out and back cubed as kinda a tempo-like thing. Warmup on the first out, then gradually speed up on the way back and the second out and back. Cool down on the last out and back. It came out to about 4.7 miles of fast. I picked up my pace much too quickly, and I had to slow down at the end and felt terrible because of it.

Sunday Sep 6, 2015 #

Running 1:08:43 [3] 7.72 mi (8:54 / mi)
shoes: Asics GT-1000 4

My plan today was to hike through the Enchantments with my family, a 20 mile hike. The forecast was for "showers", but we thought it would be reasonable, so we left home at 3:30am and drove for 2 hours. When we got there it was rain. Not showers. So we bailed. About an hour in on our way back, the weather cleared up, so we drove to a different trailhead, and ate breakfast, but as we were eating it started raining again. No hiking. We did end up going to Costco, which made it the longest trip to Costco I've ever been on (7.5 hours).

On a good note, it meant I was able to make the Sunday run with the team! I finally ran the full thing. We ran down with the boys but slowed down on our way back up.

Friday Sep 4, 2015 #

Running tempo 1:05:40 [5] 7.5 mi (8:45 / mi)
shoes: Asics: Gel-Equation 7

2.2 mile warmup. 5x 4min tempos with 2min rest. 1.6 mile cool down.

Thursday Sep 3, 2015 #

Running 42:09 [3] 5.63 mi (7:29 / mi)
shoes: Asics: Gel-Equation 7

The waterpark run, down the Cedar River trail to the waterpark! Most of the team stayed to enjoy the waterpark, and we pretty much had the place to ourselves.

Wednesday Sep 2, 2015 #

Running tempo 1:07:41 [5] 7.76 mi (8:43 / mi)
shoes: Asics: Gel-Equation 7

It's time for me to retire my shoes because I've had these ones since January. They're definitely getting worn.

Today was 1.6 mile warmup, tempos (5, 4, 3, 4, 5) with 2 minutes rest and 5 minutes before going back up, and a 2 mile cool down. I felt slow today, but I think that's partially because Carlyn was nearly keeping up with the twins, and I was a bit behind Carlyn. We stopped to pet an adorable saint Bernard puppy during our 5 minute rest!

Tuesday Sep 1, 2015 #

Running 1:01:24 [3] 7.59 mi (8:05 / mi)
shoes: Asics: Gel-Equation 7

Jimi with Carlyn and Coach. We caught up to the boys at the very end.

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